Go-To Workout (W I, D IV)

Workout 1 Day 4

1 Deadlift

Sets: 6 Reps: 4

Stand with your feet about hip-width apart, your toes facing straight ahead. Bend down and grab the bar with an outside-shoulder-width, palms-down grip. Keep your lower back in its natural arch and drive your heels into the floor and push your hips forward, lifting the bar as you rise until it's in front of your thighs.

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2 Stepup

Sets: 4 Reps: 8

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor. Drive your heel into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it. Complete all your reps on one leg, and then switch legs and repeat.

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3 Dumbbell Romanian Deadlift

Sets: 5 Reps: 5

Perform the Romanian deadlift as you did on Day II but with a pair of dumbbells.

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3 Dumbbell Romanian Deadlift

Sets: 5 Reps: 5

Perform the Romanian deadlift as you did on Day II but with a pair of dumbbells.

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4 Plank

Sets: 3 Reps: Hold for 60 sec.

Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position.